Wellness-You can’t pour from an empty cup

I am too busy to have time for me
If I lose weight, I may draw attention to myself
Self care is for other people
I can’t relax, I am too stressed
WHAT IF I TRY AND FAIL?

When did wellness become a punishment? Why do we struggle to see the value in standing up and saying, “I CHOOSE ME”?

Read that sentence again.

Choosing wellness is not only a healthy boundary that benefits you, it benefits everyone around you

Picture this, –
You make it a point to take a 15 min break in the morning and afternoon to go for a walk outside.

You meal planned and have all your lunches made and now have time for a walk at lunch too.

You pencil time in your busy weekend to give your sister/therapist a call over the weekend.

You window shop at the local Saturday market and ultimately buy a random plant that reminded you of your grandmother.

You walk around the library because it is free, and books are awesome.

Your “after school activity” is meeting up with a friend or two and talk while you get your sweat on.

 

Now that your own “cup” is filled, how are you better adapting to being there for your loved ones? What does that do for your quality of life? How does that open the door for effective communication in communicating your needs rather than waiting for the tipping point of exploding?

 

You are not required to set yourself on fire to keep other people warm. You owe yourself the love that you so freely give to other people.

 

Dining Out Made Simple

Who likes to go out and enjoy a meal at a restaurant?

I DO! I DO!

Who has health, and fitness goals?

I DO! I DO!

Many events in our lives revolve around food. From family reunions, to weddings, and birthdays; food seems to be the central focus of gatherings between friends and loved ones.

Have no fear! Going out to a restaurant does not have to spell disaster for your weight loss goals. The following list is some tips and tricks you can use to enjoy a meal out on the town, and stay in line with your goals. Enjoy!

  • Know where you’ll go – Research the restaurant you are going to, or choose where you’ll go by researching local eateries. Local and organic locations tend to have the best food choices for all!
  • Check the menu – Know what you are going to order before you arrive, this way you won’t have to open the menu and be tempted by everything inside
  • Have a small snack and glass of water before you leave the house – this allows you to order with your goals in mind, rather than order with your growling tummy
  • Leave the chips and bread off of the table, or move them to a spot that you can’t reach them
  • Split your order – asking for a to go box with your meal, and sectioning out a serving size for now and boxing the rest up for later is a sure way not to over eat
  • Ask for a side of steamed veggies or salad with your meal instead of a dinner roll, baked potato, or other starchy foods

What techniques do you use to stay on top of your wellness game when you go out to eat? Comment below to share the health!

Meet Your Consultants: Nichole

Image may contain: Nichole Peterman, smiling, sky and outdoor

Greetings every one! It’s time to meet another one of your consultants at the new well!

Today you will be meeting me; Nichole! Here are some bullet points about me:

  • I am a 34 year-old native of Grants Pass, Oregon
  • I am married, and have been for 11 years, to the world’s best husband; Sean
  • I have 2 gorgeous children; Andrew (9 years old), and Lesley (4 years old)
  • I have been a musician for 24 years
  • I love Disneyland
  • I love to run
  • Laughter is my best medicine

Now a little wellness history! I became involved with the new well as a client in the spring of 2015. I weighed approximately 300 lbs, and was not living a healthy lifestyle. By the winter of 2015 I had lost about 50 pounds, and decided that I wanted to join the team at the new well as a Certified Wellness Consultant. After my first anniversary of getting hired on at the new well, I was promoted to Wellness Center Manager. Having the opportunity to help people shift their lives in a healthy direction is the most fulfilling “job” I have ever had. I put job in quotes because coming to work doesn’t feel like work. It is a privilege to walk in the doors of the new well every day and spend time supporting people in finding their personal wellness. My personal wellness has had it’s ups and downs, as it sometimes will, and the support I receive from my team and the clients that surround me is paramount to me picking up and continuing toward my goals!

Meet Your Consultants: David

73242164_480873475841201_1547382377792143360_nGreetings! My name is David Holtman and being a Certified Wellness Consultant at the new well is one of the many hats I wear. I have been happily married for over 22 years and have 3 kids, 2 dogs, 2 cats and 1 bunny. I was raised in Fort Worth, Texas and moved here to Grants Pass with my family in ’95, where I met the love of my life Janet. Over the years, Club Northwest has become part of our family.
I am no stranger to the new well. My wellness journey started here in 2014 after I was handed a prescription for high blood pressure medication and weighted in over 330 lb’s. I remember thinking I was too young for this and that I did this to myself. I was finally ready to be responsible for my wellness. Instead of filling that prescription I listened to Janet, whom at the time was managing the new well, and joined them as a client. I lost over 80 lb’s! I loved it so much that I ended up joining the team.
I left early of last year to pursue a newly found career. I loved what I did and at the same time, I wasn’t doing what I loved. I missed it here, there was always a part of my heart that wasn’t being fulfilled. I ended up talking to one my co-workers about the new well and when they joined, I was so happy! I would do mini well visits with her and that’s when I realized that part of my heart started to fill. I called Nichole, the manager of the new well, and I am happy to say, it’s good to be back!
A big part of my journey is helping others along their own journey. Working side by side our clients as well as my fellow Consultants. I understand the many depths of weight loss, because I too share that road with you on the road to wellness. I look forward to seeing you soon and before I go I would like to leave you with one of my favorite quotes.
“Service to others is the rent we pay for our time on our home called Earth.” ~Muhammad Ali

Weight Loss, Health Management, and how to make it happen!

Yes, the new well is a weight loss and wellness program and we teach this all year, but in January we will be paying extra attention to planning your whole year and our classes will all be structured around this. Some other things that fall under this category are:

  • How to set goals and keep them
  • What does it mean to be a good support system? (Bring your spouse or others you would like to support you.)
  • How to plan and prep meals in advance
  • What kind of exercise should I be doing to reach my goals?
  • How do I fit it all in my schedule?
  • And much more!

On January 21st at 6 pm at the Club Northwest in Grants Pass, we will provide the tools you need to succeed, not only in your weight loss journey, but your overall wellness.  Dinner will be provided, we will be serving plan compliant Chili!!! You are more than welcome to bring a healthy dish to share (and the recipe) if you would like. For more information or if you would like your name to be put on the list of attendees , please contact the new well at 541-471-2224.

 

Make Fresh Produce Last Longer

  1. Keep your fridge clean! I know it’s not fun, but it is a necessary evil if you want food to last longer. Leftover residue or mold spores can increase the spoilage of all your food that is in the fridge.
  2. Don’t store fruits and vegetables near a gas stove. Natural gas has been shown to increase ripening just like Ethylene gas.
  3. Don’t store fruits and vegetables in an area that tends to have smoke and/or heat (this includes the stove/toaster oven and cigarette smoke). The exhaust and heat from these and certain combustion engines can increase the amount of Ethylene gas that gets produced and speeds up the ripening process.
  4. Get an Ethylene gas absorber for your fridge, or there are also special bags that you can buy for storing produce.
  5. Place fresh herbs and leafy greens in a jar or vase of water, just like you would a bouquet of flowers. They’ll last longer and you’ll have a beautifully green arrangement!
  6. Here’s a fun trick for onions: If you want them to last up to 8 months, all you need do is grab that old pair of panty-hose you’ve been allowing to hide in the back of your top dresser drawer, place the onions in the panty-hose, and then tie a knot in between each one to keep them separate. Then hang this from the ceiling.
  7. Dried green onions/chives can be chopped up and stored in a plastic water bottle and kept in the freezer. When you’re ready to use some, just pull this out and sprinkle for a little somethin’ somethin’ to add to your dish.
  8. Store potatoes with apples to keep them from sprouting, and don’t let them anywhere near your panty-hose onions. Onions will make them go bad faster, but apples are a potatoes’ best friend!
  9. When it comes to chopped up salad greens, your worst enemy is moisture. If you can keep the moisture at a minimum, then you’ll keep your greens longer. Keep them in a bowl with a paper towel, and cover with plastic wrap. The paper towel will absorb the excess moisture.
  10. Don’t add tomatoes to your stored salad greens. The tomatoes contain the moisture that will wilt and rot your greens quickly.
  11. Trapped moisture will also make mushrooms go bad. Store them in a brown paper bag in the fridge or a cool, dry place. Don’t use plastic or glass, as this will trap in moisture.
  12. Don’t overstock the fridge. This leads to poor air circulation, and we want to keep our fruits and veggies at optimal temperature!
  13. Clean your berries, fruits, and greens in a mixture of 10 parts water and 1 part white vinegar. Not only will this remove excess dirt and even pesticides, but it will also help them last longer by preventing mold.
  14. To keep cut apples, avocados, or guacamole from turning brown, spritz with a little lemon juice and then cover with plastic.
  15. Remove rotten apples immediately, because one rotten apple WILL spoil the entire bunch.
  16. Keep bananas away from your other produce, as they produce some of the highest amounts of Ethylene gas.
  17. Place plastic wrap around the crown of your banana bunch to keep them lasting longer. Side note: If you want them to ripen super-fast, place them in a closed plastic bag. Since they emit so much Ethylene gas, they’ll ripen quickly when the gas is trapped by the bag.
  18. Tomatoes should stay at room temperature and away from sunlight. If you have your own tomato plant, you should pick tomatoes as soon as you notice that they are ripe. The sun does an excellent job at ripening and spoiling them (especially once they are off the stem). Be sure not to store your tomatoes in plastic, as this will trap moisture and increase the likelihood of spoilage.
  19. If you’d like to make your herbs last even longer, consider drying them. Bunch herbs loosely together with some string, and then hang in your kitchen.
  20. Here’s another fun way to store herbs: Cut them up, place in an ice tray, add olive oil, and then freeze. Then you have oil and herbs for your dishes at a moment’s notice!
  21. If you’re into using roots like ginger or turmeric in either your cooking or juicing, you can store these in the freezer and they’ll still grate quite easily (peel and all!).
  22. Use glassware for fridge storage of fruits and veggies. Many plastics may contain harmful chemicals that can increase spoilage. This is just another reason to have more fun Mason jars! You can even freeze mason jars!
  23. Store your nuts in Mason jar and keep them in the freezer.  The key with nuts is avoiding moisture and air.
  24. Don’t keep your produce in the door of the fridge where temperatures are going to fluctuate. Keep them in the middle or your bottom drawers to keep temps more consistent.

Why Is Fiber So Important?

It is actually because your body can’t digest fiber that it plays such an important part in digestion. Soluble fiber, like that found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber may help with weight control.  Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination. Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber.

Soluble vs. Insoluble Fiber

Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health.

Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.

Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

FiberWell An excellent source of both soluble and insoluble fiber. FiberWell helps to stimulate movement through your intestinal tract, which improves bowel regularity. It is a powdered fiber product designed primarily to provide the metabolic benefits of fiber, helping to support healthy intestinal function and integrity. It features 7 grams of dietary fiber per serving. This powdered formula is designed to support healthy intestinal function, and offers great support for those who want to promote healthy bowel motility.

9 Health Benefits of Fiber

There’s no shortage of research showing how fiber may boost your health. Some of its top potential benefits include:

  • Blood sugar control:Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
  • Heart health:An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
  • Stroke:Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.
  • Weight loss and management:Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.
  • Skin health:Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
  • Diverticulitis:Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent.
  • Hemorrhoids:A high-fiber diet may lower your risk of hemorrhoids.
  • Irritable bowel syndrome (IBS):Fiber may provide some relief from IBS.
  • Gallstones and kidney stones:A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

 

Is Your Body in Need of Detoxification?

The question is no longer IF you are toxic, the real question is… HOW TOXIC ARE YOU?

Toxins and your Health

Throughout your daily life you are in constant contact with environmental toxins leading to health concerns in a variety of areas.  Center for Disease Control’s fourth national report on human exposure to environmental chemicals tested 212 chemicals and found all to be in blood and urine of most Americans! Where are these toxins coming from?

Daily, we are in contact with toxins such as cleaners, prescription drugs, air pollution, pesticides and many more, leading to health concerns in a variety of areas.  Unfortunately certain factors (genetics, environmental exposure, and unhealthy diet and lifestyle) can negatively affect how well you excrete the toxins to which you are exposed.  This creates a buildup of toxins in the body leading to an increase in toxic burden.

Do you need to make a change?

Look for symptoms in multiple body systems such as:

  • Chronic fatigue
  • Fibromyalgia
  • Difficulty concentrating
  • General fatigue, weakness, joint or muscle pain
  • Irritability, headaches
  • Food allergies or chemical sensitivities
  • Brain fog
  • Autoimmune diseases
  • Hormonal imbalances like PMS or menopausal symptoms
  • Acne or skin rashes
  • Anxiety or depression
  • Inflammation
  • Weight gain
  • Chronic bad breath
  • Digestion issues including gas, heartburn, bloating, diarrhea or constipation, and abdominal pain
  • Insomnia

What can you do?

Reboot Your Metabolism!

the new well now offers a Detoxification system that will help to normalize your body’s ability to process and excrete toxins, while you temporarily reduce the amount of incoming toxins.  It is a two part process that pulls toxins (including metals) from your body, especially your liver.  The liver is your body’s main detoxification organ.  It requires vitamins, minerals and amino acids from protein in order to work properly.

Metabolic detoxification is an energy dependent process.  the new well detoxification program utilizes well-researched nutrients, vitamins and herbs to balance and support the body’s detoxification pathways while keeping it well-nourished.  Juicing and other fasting programs can actually deprive your body of essential nutrients needed to support detoxification and can lead to the loss of valuable muscle.

If you would like more information on the Metabolic Reboot system, talk with one of your Certified Wellness Consultants during your next visit

People that have done this program report:

  • More energy and less fatigue
  • Less foggy headedness
  • Less coffee dependent
  • Less sugar cravings
  • Less water retention
  • Less digestive issues
  • Less chronic pain

As well as detoxing you should also consider reducing your exposure to toxins in:

Environment

  • Use chemical-free products in your home (soap, detergents, cleaning products, dryer sheets, natural insect and weed killers, etc).
  • Reduce chlorine exposure by attaching filters to your shower heads (chloroform is released when chlorinated water is heated.)
  • Avoid personal products with phthalates and paraben.

Food and Drink

  • Choose free-range, hormone, antibiotic free dairy, meats and eggs whenever possible
  • Choose fresh, cold-water fish in place of farm raised
  • When possible eat organic produce (try to stick to the “clean 15”  if buying non-organic*)
  • Always wash all produce very well before eating, peeling or cooking.

*See your Wellness Consultant for a full list of the “Clean 15” and the “Dirty Dozen”

 

Does body weight affect cancer risk?

An estimated 1 out of every 3 cancer deaths in the United States is linked to excess body weight, poor nutrition, and/or physical inactivity. These factors are all related and may all contribute to cancer risk, but body weight seems to have the strongest evidence linking it to cancer. Excess body weight contributes to as many as 1 out of 5 of all cancer-related deaths.

Being overweight or obese is clearly linked with an increased risk of many cancers, including cancers of the:

  • Breast (in women past menopause)
  • Colon and rectum
  • Endometrium (lining of the uterus)
  • Esophagus
  • Kidney
  • Pancreas

Being overweight or obese also likely raises the risk of other cancers, such as:

  • Gallbladder
  • Liver
  • Non-Hodgkin lymphoma
  • Multiple myeloma
  • Cervix
  • Ovary
  • Aggressive forms of prostate cancer

In addition, excess body weight may affect cancer risk through a number of other mechanisms, some of which may be specific to certain cancer types. Excess body fat might affect:

  • Immune system function and inflammation
  • Levels of certain hormones, such as insulin and estrogen
  • Factors that regulate cell division, such as insulin-like growth factor-1 (IGF-1)
  • Proteins that influence how the body uses certain hormones, such as sex hormone-binding globulin

Does losing weight reduce cancer risk?

Some body changes that occur as a result of weight loss suggest it may, indeed, reduce cancer risk. For example, overweight or obese people who intentionally lose weight have reduced levels of certain hormones that are related to cancer risk, such as insulin, estrogens, and androgens.

While we still have much to learn about the link between weight loss and cancer risk, people who are overweight or obese should be encouraged and supported if they try to lose weight. Aside from possibly reducing cancer risk, losing weight can have many other health benefits, such as lowering the risk of other chronic diseases like heart disease and diabetes. Losing even a small amount of weight has health benefits and is a good place to start.

Take action today to protect your health and encourage someone you love to do the same.

 

What Exactly Are Whole Foods?

 

Healthy whole foods, you might know that you’re supposed to eat them.  But do you really know what they are?

We live in a society that eats so much processed and manufactured food, that there can be some genuine confusion about what qualifies as a “whole food.  Even for the health conscious, the phrase gets tangled up with other terms.  Whole foods might be “organic, locally grown, or pesticide-free”.  But they aren’t necessarily.  The definition of healthy whole foods is much simpler.

whole-foodsA whole food is food in its natural state, intact with all of the vitamins, minerals, and other nutrients that are in the food.  Basically, it’s the healthy whole food, rather than the bits that remain after refinement and processing.  It’s the difference between an apple and apple juice, or a baked potato and mashed potatoes.

While whole foods might be associated with the upscale grocery store of the same name, they are available to all of us anywhere in the country.  Most dietitians feel that eating healthy whole foods has all sorts of benefits.  Their nutrients may help to keep your immune system strong and protect you from disease.

If you’re trying to eat a healthier diet, relying on more whole foods is a great place to start.

Healthy whole foods

Many studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains are associated with a reduced risk of diseases such as:

  • cardiovascular disease
  • many types of cancer
  • type 2 diabetes

Usually, the term whole foods is confined to vegetables, fruits, and grains.  But any dietitian will agree that eating a skinless chicken breast is preferable to eating processed chicken nuggets.

One problem with processed food is that, during manufacture, many healthy nutrients are removed.  For instance, when whole grains are refined, the bran and the coat of the grain are often removed,” says Kaiser.  Some nutrients are lost, most significantly fiber.  Then, during the enrichment process, nutrients may be artificially added back in.  But even after enrichment, the final product is likely to be less nutritious than the whole grains you started with.

What about foods that have labels?

When you are shopping for healthy groceries, you will want to review two sources of information on a food’s package: the Nutrition Facts panel that lists the amount of various nutrients in the food, as well as the ingredients list. Because the ingredients list is just that – a list of ingredients – it takes close reading to figure out what it is really telling you. Here are some tips that can help you figure out if the ingredients list is indicating that a food is good for your heart health.

  • The ingredients in a food product are listed by weight in decreasing order. This complete list of information is vital to anyone with food allergies. It is also very useful in determining nutrition information about a food product.
  • If there are more preservatives than identifiable ingredients, a food may be highly processed and, therefore, likely not as healthy as a less processed food.
  • If a product contains partially hydrogenated oil, this indicates it contains some trans-fat despite a label that may say “0 grams” of trans-fat. (Labeling regulations allow food companies to report “0 grams of trans fat” on a “Nutrition Facts” label when a food product contains 0.5 grams of trans-fat or less per serving.)
  • If sugar or high-fructose corn syrup is listed before other more healthful ingredients, such as fruit, this may be a food that is high in calories from sugar and low in other nutrients. Other names for sugar include the following: corn syrup, maltose, dextrose, sucrose, honey and maple syrup.